Last Updated on July 17, 2023

Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to a range of health problems, including heart disease, type 2 diabetes, and certain types of cancer. An anti-inflammatory diet filled with foods that fight inflammation can reduce chronic inflammation and improve overall health.

But what is the anti-inflammatory diet, what are the best foods to eat, and which foods should you avoid? We’ll explain this, and more, in the article below.

What Is an Anti-inflammatory Diet?

An anti-inflammatory diet is a way of eating that focuses on foods, as well as herbs and spices, that help reduce chronic inflammation in the body.

An anti-inflammatory diet typically includes plenty of fruits and vegetables, whole grains, healthy fats, and omega-3 fatty acids, while limiting foods that can increase inflammation, such as processed meats, refined carbohydrates, and fried foods.

The goal of an anti-inflammatory diet is to promote overall health and reduce the risk of developing chronic health problems. For active individuals, this is the best diet to reduce inflammation, aches, and pains, allowing you to feel your best and maintain high energy levels for the day’s activities.

Who Benefits from an Anti-inflammatory Diet?

Many people can benefit from an anti-inflammatory diet. Eating more foods that reduce inflammation can help improve symptoms of inflammation in people with existing chronic health conditions, such as:

  • Rheumatoid arthritis
  • Psoriasis
  • Allergies and Asthma
  • Crohn’s disease
  • Ulcerative colitis
  • IBD (inflammatory bowel disease)
  • Lupus
  • Hashimoto’s thyroiditis
  • Metabolic syndrome

Even healthy people can benefit from an anti-inflammatory diet. By reducing inflammation in the body, an anti-inflammatory diet can help improve overall health and promote longevity.

The anti-inflammatory properties of certain food groups can help boost the immune system, improve heart health, and support healthy brain function.

In other words, an anti-inflammatory diet can be beneficial for anyone looking to improve their health and reduce the risk of developing chronic health conditions.

Without further ado, here are the 10 best foods that fight inflammation in the body.

1. Berries

Berries are a great food for reducing inflammation in the body. They are rich in antioxidants and anti-inflammatory compounds, such as anthocyanins and polyphenols, which help reduce chronic inflammation.

Studies have shown that consuming berries regularly can improve markers of inflammation and promote overall health.

2. Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which have anti-inflammatory properties. Omega-3 fatty acids help reduce inflammation in the body by blocking the production of inflammatory compounds and reducing oxidative stress.

Consuming fatty fish regularly has been shown to improve systemic inflammation, lower the risk of heart disease, and support healthy brain function.

3. Broccoli

Broccoli is a vegetable that has potent anti-inflammatory properties. It is rich in antioxidants and anti-inflammatory compounds, such as vitamins C and E, and sulforaphane, which help reduce chronic inflammation.

Studies have shown that consuming broccoli regularly can lower inflammation, boost the immune system, and reduce the risk of certain chronic health conditions, such as heart disease and certain types of cancer.

4. Avocados

Avocados are a fruit that has potent anti-inflammatory properties. They are rich in monounsaturated fats, which have anti-inflammatory effects. They’re also loaded with antioxidants and anti-inflammatory compounds, such as vitamin E and carotenoids.

Eating avocados regularly can support a healthy inflammatory response, promote heart health, and support healthy brain function (much like omega-3s).

5. Peppers

Peppers, both sweet and spicy, contain anti-inflammatory compounds, such as vitamin C and capsaicin. Vitamin C is a potent antioxidant that helps reduce oxidative stress and inflammation in the body, while capsaicin has been shown to have anti-inflammatory effects.

Munching on more peppers, whether as a snack or in your favorite dish, can lower inflammation and promote overall health.

6. Mushrooms

Mushrooms are a great food for reducing inflammation in the body, as well. They contain anti-inflammatory compounds, such as beta-glucans, which have been shown to have potent anti-inflammatory effects.

Studies show that regular mushroom consumption has the potential to reduce bodily inflammation, boost the immune system, and lower the risk of certain chronic health conditions, such as heart disease and certain types of cancer.

7. Grapes

Grapes are one of the best fruits for inflammation. They are rich in antioxidants and anti-inflammatory compounds, such as resveratrol and quercetin, which help reduce oxidative stress and chronic inflammation in the body.

Next time you’re thinking about having a snack, grab some grapes to lower systemic inflammation, support heart health, and promote healthy aging.

8. Dark Chocolate

Dark chocolate is a sweet treat that has anti-inflammatory properties—and we’re sure glad it does! It contains flavonoids, which are antioxidants and anti-inflammatory compounds that help reduce oxidative stress and chronic inflammation in the body.

Consuming dark chocolate, in moderation, has been shown to improve markers of inflammation and support heart health.

9. Tomatoes

Tomatoes are a fruit that has anti-inflammatory properties. They are rich in antioxidants and anti-inflammatory compounds, such as lycopene and vitamin C, which help reduce oxidative stress and chronic inflammation in the body.

Consuming tomatoes regularly supports a healthy inflammatory response in the body, while supporting heart health, and lowering the risk of certain types of cancer.

10. Cherries

Cherries also possess anti-inflammatory properties. They’re rich in anti-inflammatory compounds, such as anthocyanins and quercetin, which help reduce oxidative stress and chronic inflammation in the body.

Studies show that consuming cherries can improve inflammation, support heart health, and promote healthy aging.

Avoid These Foods That Cause Inflammation

Certain foods are known to increase inflammation in the body and should be avoided. These foods that cause inflammation include:

  • Sugar and High Fructose Corn Syrup: Sugar and inflammation go hand in hand. When consumed excessively, added sugar can trigger the production of pro-inflammatory cytokines.
  • Fried Foods: Fried foods often contain high levels of unhealthy fats and can cause inflammation by generating harmful compounds like AGEs and acrylamide.
  • Refined Carbohydrates: Refined carbohydrates, such as white bread, rice, and pasta, are often low in fiber and nutrients, leading to a rapid increase in blood sugar levels and insulin.
  • Excessive Alcohol: Alcohol and inflammation are also closely linked. Overconsumption of alcohol can disrupt the balance of gut bacteria and trigger the release of pro-inflammatory cytokines.
  • Red and Processed Meats: Red and processed meats are rich in saturated fats and contain additives like nitrates and nitrites, which are linked to inflammation and oxidative stress.
  • Dairy Products: Some research indicates that dairy causes inflammation. Ditch the high-fat dairy products in favor of low-fat milk, cheeses, and yogurts.

To reduce inflammation, it is important to limit or avoid these foods and choose a diet rich in anti-inflammatory foods. This will be the fastest way to reduce inflammation in the body.

Anti-inflammatory Diet Tips

Switching to all anti-inflammatory foods overnight isn’t easy for everyone. So here are a few tips to make the transition a breeze.

  1. Keep things interesting by eating a variety of anti-inflammatory foods, including berries, fatty fish, broccoli, avocados, peppers, mushrooms, grapes, dark chocolate, tomatoes, and cherries.
  2. Snack healthier. Incorporate healthy fats into your diet, such as those found in olive oil, nuts, and seeds.
  3. Choose whole foods over processed foods whenever possible.
  4. Eat plenty of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, which can help reduce inflammation and keep you satiated.
  5. Break it up. Eat smaller, frequent meals throughout the day instead of large, infrequent meals.
  6. Stay hydrated. Drink plenty of water to help reduce inflammation and flush out toxins from the body.
  7. Supplement smarter. Consider incorporating anti-inflammatory supplements, such as omega-3 fatty acids and turmeric, into your diet to further reduce inflammation.
  8. Work with a healthcare provider or a registered dietitian to create a personalized anti-inflammatory diet plan that is right for you.

Supplements That Fight Inflammation

Taking a natural anti-inflammatory supplement can also help reduce inflammation as well as function as a natural painkiller of sorts. Here are three supplements you can start with.

Turmeric is a spice that has anti-inflammatory properties. It contains a compound called curcumin, which has been shown to reduce oxidative stress and chronic inflammation in the body. Regular consumption of turmeric, either as a spice in cooking or as a supplement, has been linked to improved markers of inflammation and a lower risk of chronic health conditions.

Apple cider vinegar is a popular ingredient that has anti-inflammatory properties. It contains acetic acid and other compounds, such as polyphenols and antioxidants, which can help reduce oxidative stress and chronic inflammation in the body. Studies have shown that consuming apple cider vinegar regularly can lower inflammation, support weight management, and promote healthy digestion.

Elderberry is a fruit that has anti-inflammatory properties. It is rich in antioxidants and other compounds, such as anthocyanins and flavonoids, which help to reduce oxidative stress and chronic inflammation in the body. Research suggests that consuming elderberry can help fight inflammation and support the immune system, potentially reducing the risk of upper respiratory infections and other chronic health conditions.

Keep in mind, it’s important to talk to a doctor before starting any new supplements, especially if you have a medical condition or are taking medication.

Anti-inflammatory Foods: Final Thoughts

An anti-inflammatory diet is a great way to reduce chronic inflammation and improve your overall health. By incorporating plenty of foods that reduce inflammation, such as berries, fatty fish, and vegetables, and limiting foods that cause inflammation, you can help reduce your risk of developing chronic health problems.

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